2012 CFSBK Paleo Challenge

It’s that time of year again...New Years Resolutions time. While we think that it’s best to live healthy all (or at least, most) of the time, we also recognize that many of us use markers like the beginning of the year to try and kick start positive changes. Some of you did this in years past, some of you are new to it so here’s the overview.

Paleo Challenge Overview
How to Sign Up
How to Bias Your Goals
Rest Day Dinners
Additional Resources

Paleo Challenge Overview

Who?

The entire CrossFit South Brooklyn Community

What?

A two month Paleo Challenge meant as a collective kick start into healthy nutrition and recovery habits.

Where?

Right where you are. We’ll be hosting a big potluck in the gym a few weeks into the challenge and there will be Rest Day Dinners meant as continual support for each other, but the key is consistent practice every day.

When?

January 1, 2012 through February 29, 2012. That’s right, leap year! We’ll wrap up with another potluck and challenge wrap-up on March 10.

Why?

To look, feel, and perform better! And, for awesome prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and a women’s category is two months of FREE unlimited training at CFSBK, plus cash money and some sweet shwag. There are also 2nd and 3rd place cash and prizes for the men’s and women’s categories. Last year there was more than $1000 total in cash prizes and gifts including Lululemon gift cards, Beirkraft gift cards, grass-fed steaks from local ranchers Grazin’ Angus, and other cool stuff. All cash received goes towards the prizes and the party so the more people who sign up the sweeter the pot will be.

Mandatory for the Challenge

  • Consume no grains or gluten products. This means bread, pasta, tortillas (sniff), beer (sniff, sniff), pastries, cookies... Check labels for wheat/gluten.
  • Consume no refined sugars. This means candy, soda, coconut sugar, agave, etc...
  • Take 2-4 grams of EPA/DHA in fish oil tabs each day. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary. If you eat a lot of nuts, any veg oils, or any conventionally raised animal products however then stick to 2-4g per day

Optional (may hinder success)

  • Dairy (Depending on your body composition goals and tolerance to lactose)
  • Alcohol in the form of wine or liquor. Beers contain gluten, except for a few. The refining process of liquors leaves the gluten out, plus tequila is kinda paleo?
  • Coffee. Yeah, I don’t want to know what you act like without your morning cup either, but consider cutting down, especially if you’re sensitive to it and/or sleep and hormonal recovery are large parts of your challenge.

Optional (may help success)

  • Sleep 7-9 hours a night on a regular schedule. Even laying down and waking up at consistent times can be huge.
  • Spend 10 minutes a day with a foam roller or a lacrosse ball or some other tools working o.
  • myo-fascial release and mobility.
  • Drink a non caloric beverage at every meal and upon rising and going to bed. (This means water, herbal tea, or seltzer. No, not diet coke, sorry.

How To Sign Up

Sign your name on the list in the community area of the gym. Once you complete the following steps we’ll check them off as such. All steps must be completed by January 5th in order to win prizes.

Are you ready to take the leap and sign up for the Paleo Challenge? You've got between now and January 5th to get us your Plan, Photo and $20 buy in. Below each is explained in more detail

Plan

We've created a template for you to fill out so that you can create YOUR plan of attack for the challenge.  The write-up template can be found as a google Doc here or as an html webpage here. Please take your time filling this out and send it to cfsbkpaleochallenge (AT) gmail.com. Coaches David, Margie and Chris will be reviewing your plan.

Photos

Submit your “before” photos. One from the front and one from the side. You should be wearing a bathing suit or under garments in these.  All photo submissions are private will not be published or seen by anyone outside judges without your expressed consent. Again, email them to cfsbkpaleochallenge (AT) gmail.com.

Buy In

The cost for signing up is $20 per person.  This money will help us create awards (monetary and otherwise) for all the winners.  We've provided envelopes for you in the community area for you to put your money in.  Please put your name on the outside of the envelope and give it directly to any of the coaches.

We've also included a sign up board in the gym by the community area.  Please fill out your name (neatly!) and check off each part of the registration process you've completed.

How to Bias Your Goals

We realize different folks need different regimines to reach their specific goals. Click This Link to see our guidlines for weight loss, weight gain and weight maintenence on Paleo!

We’re looking forward to huge, community-wide success with this year’s challenge. We recommend beginning to rid your pantries of things that are off the list.

Rest Day Dinners

Throughout the Paleo Challenge you and your fellow CrossFitters are encouraged to get together face to face and break... bacon. The gym will be hosting two potlucks and encouraging our members to volunteer and organize seven rest day dinners every Friday throughout the challenge. Below are all the dates for the Potlucks and Rest Day Dinners, if you'd like host a rest day dinner see the information below.

Additional Resources

Paleo FAQ – From Paleo Demi-god, Robb Wolf. Particularly check out the Paleo Overview, the Quick Start Guide, and the Shopping List.

Own your Paleo – your own way.
A meathead talks rest and recovery – John Welbourne of CF Football. If he does yoga, you can too, or at least mindfully stretch and spend time on a foam roller, right?
Cortisol Management – From the Whole 9 folks. Poor Sleep = Elevated cortisol = Belly Fat + Poor Sleep, it's a vicious cycle.

Supplement Recommendations - These are the recommendations of Dr. John Berardi and Percision Nutrition.  If you're looking for Fish Oil, the gym sells bottles in house for $25

Meditation also lowers cortisol, and you don't have to be an old lady for it to work. Did you read the bit about how they induced elevated cortisol?

Looking for some recipes or local restaurant recommendations? Check out the Brooklyn Paleo blog hosted by our own Lana Z. If you've got a recipe, restaurant recommendation or shopping tip, please contact her to submit your content!

Everyday Paleo Another one of the MANY Paleo cooking blogs